Weightlifting Programming 2/13 - 2/20

Now that we've done a little testing, it's time to expand that base with a little volume. 

WEEK 1/DAY 1

  1. Snatch from Blocks + Overhead Squat: 50%/2+2, 60%/2+2, (70%/2+2)4
  2. Snatch Balance: 50%/3, 60%/3, (70%/3)4
  3. Snatch Grip Deadlift with Slow Eccentric: 80%/3, 90%/3, (100%/2)5
  4. Back Squat: (70%/8)3
  • Bulgarian Split Squat: 3x10
  • GHD Static Prone Hold: 3x45 seconds
  • GHD Static Supine Hold: 3x45 seconds

WEEK 1/DAY 2

  1. Clean from Blocks + Front Squat: 50%/2+2, 60%/2+2, (70%/2+2)4
  2. Push Press: (70%/5)5
  3. Clean Grip Deadlift with Slow Eccentric: 80%/3, 90%/3, (100%/2)5
  4. Front Squat: (70%/8)3
  • RDL: 4x10
  • One-Arm DB Row: 3x10
  • DB Shoulder Press: 3x10

WEEK 1/DAY 3

  1. Snatch Extension + Snatch: 50%/2+1, 60%/2+1, (70%/2+1)2, (80%/2+1)2
  2. Clean Extension + Clean: 50%/2+1, 60%/2+1, (70%/2+1)2, (80%/2+1)2
  3. Back Squat: (80%/5)3
  • Good Morning: 4x10
  • V-Ups: 4x10
Kurt Roderick